Daily Protein Intake Calculator: How Much Protein Do I Need
Our daily protein intake calculator helps you determine how much protein you need daily for optimal health. Enter your body weight, age, and activity level to find your protein needs in grams or per kg. This free tool supports a balanced diet for general wellness, whether you’re maintaining health or enhancing fitness.
Pair it with our macro calculator for a complete nutrition plan.
Key Fact: Adults need 0.8–1.6 grams of protein per kg of body weight daily for general health, depending on age and activity.
This guide and calculator offer:
- Interactive how much protein calculator for daily needs
- Guidance on how many grams of protein do I need a day
- Sample protein needs table by weight and activity
- Tips for meeting daily protein requirements
- Support for a balanced diet
Daily Protein Intake Calculator
Enter your body weight, age, and activity level to find how many grams of protein you need a day. Use our daily protein calculator to stay healthy.
Warning: Consult a nutritionist before changing your diet, especially if you have medical conditions.
How Much Protein Do You Need Daily?
Protein is vital for muscle repair, immune function, and overall health. The Recommended Dietary Allowance (RDA) is 0.8 grams per kg of body weight for sedentary adults, but active individuals or older adults may need 1.2–1.6 g/kg. For example, a 70 kg sedentary adult needs 56 grams daily, while an active person may need 84–112 grams.
Factors affecting daily protein needs include:
- Activity level: Exercise increases protein requirements for muscle repair.
- Age: Older adults need more protein to maintain muscle mass.
- Health goals: Higher protein supports energy and satiety.
Check our high-protein, low-calorie diet guide for food ideas to meet your needs.
Tip: Use our macro calculator to balance protein with other nutrients.
Sample Daily Protein Needs Table
Example protein needs based on body weight and activity level:
| Body Weight (kg) | Sedentary (0.8 g/kg) | Moderate (1.2 g/kg) | Active (1.6 g/kg) |
|---|---|---|---|
| 60 | 48 g | 72 g | 96 g |
| 80 | 64 g | 96 g | 128 g |
| 100 | 80 g | 120 g | 160 g |
Note: Values are approximate. Use our daily protein intake calculator for personalized results.
Tips for Meeting Daily Protein Needs
To meet your daily protein requirements, incorporate a variety of sources and plan meals strategically. Here are practical tips to ensure you get enough protein:
- Choose diverse sources: Include lean meats, fish, eggs, dairy, beans, or tofu for balanced nutrition.
- Spread intake: Divide protein across 3–4 meals to optimize absorption and satiety.
- Snack smart: Opt for high-protein snacks like Greek yogurt or nuts between meals.
- Combine with exercise: Pair protein with physical activity to support muscle health.
- Plan meals: Use our high-protein diet guide for meal ideas.
Tip: Track your intake with our macro calculator to ensure a balanced diet.
Frequently Asked Questions
- How many grams of protein do I need a day? Adults need 0.8–1.6 g/kg, depending on activity and age.
- How much protein should I eat daily? A 70 kg person may need 56–112 grams, based on lifestyle.
- What is a daily protein calculator? It calculates protein needs based on weight, age, and activity level.
- How to calculate how much protein I need? Use our calculator to multiply your weight by 0.8–1.6 g/kg.
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